24 Effortless Fitness Hacks for Slimmer and Healthy Body.

Do I need to exercise every time to get a slimmer body? This question might pop up in your mind every now and then. The answer is – not necessarily.  Due to some health conditions, lack of interest or time, there is one amazing principle that you should follow: “Burn more calories than you take in.” This rule works wonders when accompanied with strict diet chart followed by a moderate workout activity like dancing, swimming, cycling or simply walking. Drink a lot of water, control your calorie intake by maintaining a stringent diet plan, stay active and remain accountable for every step you take and make reinforcements in your diet plan from time to time so as to keep yourself motivated. These are some of the common factors, which will reap positive rewards in your overall health and lifestyle. You can manage your weight diligently by simple tips and tricks. Read this article to find out effortless fitness hacks for a slimmer and healthy body without exercising.

FITNESS HACKS FOR SLIMMER AND HEALTHIER BODY

1. Posture

Improve your sitting posture while you are in the office. A wrong posture may lead to severe back pain and often causes trouble during physical activities or exercises.

2. Walk

Go for a short walk in a nearby park whenever you feel stressed. Walking for 15 minutes will provide you the same relaxation as a 200 calorie snack does.

3. Outdoor Games

Try to indulge yourself in the outdoor games that help shed extra pounds as they are perfect for warm-up. For instance, badminton, basketball, volleyball, swimming, etc., will make a good choice instead of sitting in front of your play station for long hours.

4. Climb a Tree

Enjoy with your family and spend some quality time while having fun in a park. Become a kid again and try to climb a tree. It is a great physical activity that requires strength.

5. Fitness Holiday

Go for a fitness oriented holiday instead of just lying in your hotel bed or on the beach. Hill climbing, ice skating, water-skiing, snorkeling and aqua dancing to name a few are some of the great fun activities in which you can involve yourself.

6. Clean your House

Cleaning is a great source of exercise and even better than hitting a gym. It will make your bones and muscles stronger and give you more energy equivalent to a bar of dark chocolate. Do not depend upon workers and laborers to help you out with the household tasks. Burn those extra calories without spending extra bucks on the gym and servants.

• Wash your car instead of depending upon others to do it for you.
• Volunteer for a cause or get involved in some housework like painting the walls, fixing the roof or cleaning the floor, etc., to maintain good health.

7. Stretch While Watching Television

Take time to stretch while watching television. This will relax your body muscles, improve posture and decrease the urge to eat frequently when sitting on the couch.

People tend to continue eating in front of TV or computer till the sitcom gets over. They unconsciously consume without noticing the quantity. This will add up the extra calories and increased weight.

8. Use Alternative Means of Transport

Instead of going to office by car, use alternative means of transport like ride a bicycle or bike, or sometimes consider resorting to public transportation. This will help you burn more calories and keep you fit.

9. Gardening

Gardening as an activity may sound boring to some, but that’s not the case. It relaxes your mind and body; enable you to connect with nature besides burning all those extra calories.

10. Get a Dog

Walk your dog for 60 minutes daily, it is equivalent to 30 minutes of moderate exercise.

11. Standing Desk

Make use of standing desk to work on your system. It will burn those extra calories since standing for long hours requires strength.

12. Replace Chair with Stability Ball

Sitting on a stability ball requires correct posture, and thus, calories get burnt in a large amount while maintaining that posture. Thus, it helps maintain a balanced weight.

13. Weighted Vest

Wear a weighted vest that gives you around 20 more pounds to hold, and thus, helps in burning extra calories when you work around.

14. Dance

Try out dance as it is a recreational activity. It will rejuvenate you and also help burn extra fat. You may different dance forms like hip-hop, cha-cha, locking, popping, salsa, contemporary, etc. Besides, dancing acts as an excellent mood lifter and stress buster.

15. Water

Have a glass of water before each meal and minimum 8 glasses of water every day. This will maintain the acid – alkaline balance in your body and increase metabolism, which will help reduce weight.

16. Green Tea

Replace green tea with regular tea.  Nowadays, this herbal decoction is widely used by fitness freaks as it helps you maintain weight.

17. Calorie Count

Try to burn more calories that you are taking in. Take help of food tracking app and ensure that you enter everything you eat. Set your daily target to lose weight and follow it up.

• Alternatively, to keep calories under control, eat lots of fresh vegetables instead of pizza and bread as the carbohydrates present in vegetables can be digested more easily than bakery products.

18. Nutritious Diet

You must also cut out foods from your diet that don’t provide you enough nutrients. Incorporate the following foodstuffs in your daily diet or weight loss regime.

• Fruits like raspberries, pears and apples.
• Vegetables like peas, artichokes, broccoli,
• Nuts like beans, almonds and lentils,
• Cereals like spaghetti, bran flakes and barley

19. Eat in Small Portion

Chew your food slowly and divide it into smaller portions. It will ease the digestion process and, as a result, body metabolism also quickens up. This will generate instant energy, and you will not starve very often.

• Slow down while eating food as this increases metabolism and brain gets time to communicate with the stomach so that it may signal us to stop eating when we are full.

20. Never Skip Breakfast

Have breakfast as it kicks start your metabolism giving you instant energy; consequently, you don’t feel lethargic throughout the day. Breakfast must contain something rich in fiber and protein. Make milk and eggs as an essential part of your breakfast since they are rich in vitamin A, D, and calcium. Include fat free yogurt with some flaxseed, oatmeal, and salad to your diet.

• Alternatively, you can also utilize whole wheat grains, low fat proteins like tofu and skinless chicken breasts in the breakfast.

21. Correct Timing

Our body gets accustomed to the food schedule that we follow, and thus, the metabolism works in the same pattern and burns calories accordingly. If our food pattern is not predictable, then the body will store calories for long and will not break down into energy. This will lead to increased weight.

• In addition to this, if we have a regular food schedule we will be able to regulate our eating habits, which is not possible otherwise.
• Set a deadline for dinner, which must be followed strictly in order to lose weight. You must try not to snack upon late at night; never after 8 pm and just before going to bed, as the body does not lose calories late at night that may result in an excessive buildup of fat. Feel free to have a cup of herbal tea just before going to bed, it will help you to feel fuller and satisfy momentary cravings.
• You must have food only while you are hungry. Stop eating when you feel satisfied and do not overeat.
• Subside your craving for having a dessert after dinner by eating a fruit or small piece of dark chocolate.

22. Emotional Eating

Avoid emotional eating due to stress or any other mental trauma. Pursue your hobby regardless of age.  Give time to exercises, meditation, play or learn some musical instrument or read books from your bucket list. It will help divert attention and will keep you from eating.

23. Avoid White Grains

Try to find substitutes for white grains, dairy products, and white bread. Consume brown bread and whole wheat products as much as possible. Carbohydrates, present in white grains cause bloating in the stomach which leave us feeling hungry even when we have consumed a lot.

24. Airplane Exercises

Find a new way to conquer your boredom while flying. Instead of reading a magazine or watching a movie, try some muscle relaxing exercises that too without sweating.

DO’S

• Eat something before going for grocery shopping. It will make you feel fuller, and you won’t crave for junk food.
• Carry a water bottle wherever you go. This trick will keep you away from sugary drinks, caffeinated drinks, and sodas.
• Set an alarm clock and fix a time when you want to hit the gym so that you remain focused and determined.
• Wear a pedometer. It will count your steps and motivate you to walk more.
• Sleep for at least 7-8 hours at night.

DON’TS

• Do not starve yourself as this leads to the accumulation of more fat in the body.

http://www.homeremedyhacks.com/24-effortless-fitness-hacks-for-slimmer-and-healthy-body/

Banana Berry Smoothie.

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Ingredients

1 cup sliced banana

1 cup unsweetened frozen berries

1 cup non-fat or 1% milk

1 cup orange juice

Directions

Place all ingredients in a blender. Put the lid on tightly.

Blend until smooth. If too thick, add 1/2 cup cold water and blend again.

Refrigerate leftovers within 2 hours.

Notes

Try using strawberries, blueberries, and/or blackberries.

https://www.foodhero.org/recipes/banana-berry-smoothie

27 Natural Pain Killers Found in Your Kitchen for Instant Relief.

Pain is an unpleasant sensation, resulting from the derangement of functions, disease, or injury. You can witness the pain in any part of your body viz. head, abdomen, neckline, back, hand, leg or even in your private parts. By and large, people resort to ‘over the counter’ pain killers to get relieved from that unbearable ache. But, the question here arises that whether these painkillers are effective in curing the ache of its root or it’s just a mirage? Pain in any body part makes it difficult for you to do your daily chores. Preventive measures are the best to prevent the pain to crop up in the first place. But, even after all efforts, if you are not able to save yourself from its trap, then use the following natural pain killers.

1. Cherry

Anthocyanins found in cherries cast a twofold impact on our body. Firstly, they put an end to the inflammation and secondly, they restrain the pain-causing enzymes. Having delicious cherries in the breakfast will not only please your taste buds, but also reduce the discomfort caused due to pain. Athletes should prefer cherry juice before their tournaments to reduce the muscle pain.

2. Ginger

Apart from culinary purpose, adding ginger to the food is a healthy practice for stomach problems as well as other problems. Ginger has natural anti-inflammatory and analgesic properties. You can even try ginger tea to get relief from pain or add grated ginger root in lemonade. Add honey to enhance the taste.

3. Fish

Fish contains a high amount of omega-3 fatty acids that help relieve back pain. It improves blood flow in the nerves and reduces the inflammation. Try salmon, herring and sardines. Using fish oil and gobbling on fish will cure back, neck and joint pain.

4. Turmeric

Turmeric powder has been used since past times to heal injuries and pain. It also keeps the digestion system in the pink. A component found in turmeric, named curcumin, makes it anti-inflammatory. It defends the body from tissue damage and swelling in joints. Take 1 tbsp turmeric daily in your diet to ease the joint pain and colitis. You can also take turmeric milk.

5. Yogurt

The friendly bacterium found in yogurt is good for tummy problems. It is also used as a reliever in Irritable Bowel Syndrome (IBS). IBS results in stomach pain. So, eat one to two bowls of yogurt on a regular basis to ease IBS.

6. Clove

Eugenol is the ingredient found in clove that works against pain. It helps treat headache, arthritis, and toothache. Clove is found in many forms viz. whole clove, ground version and clove oil. Use whole clove or powdered form to spice up your food along with relieving the pain. Clove oil can be rubbed on the aching gums too.

Note- Using undiluted clove oil excessively will hurt the gums. Therefore, be cautious.

7. Grapes

Red grapes contain resveratrol that restricts the destruction of cartilage, thereby keeping a check on the back pain. Being rich in potassium content, grapes help in arthritis pain. Grapes can be added to your daily diet as salad or side servings.

8. Hot Pepper

Many people don’t know that pepper, apart from being used for cooking purpose, also aids you in getting rid of bodily pain, especially arthritis. Capsaicin found in hot pepper acts as a pain fighter. Add half tsp powdered chili in your food. Its daily consumption will stimulate the nerve endings and decrease the effect of pain.

9. Lemon

Out of many qualities that lemon possesses, one is- ‘It is a natural pain killer’.  Lemon extract is beneficial for frequent travelers, or for those whose job involves a lot of sitting. Dip a towel in a bowl of lemon juice and apply it on the aching area. You’ll get relief.

10. Coffee

Just a cup can ease the headache. Brew some coffee and sip it. Caffeine present in coffee helps contract the enlarged blood vessels. However, it works only if you are not a usual coffee drinker.

11. White Willow

The bark of white willow is used as a natural painkiller. The properties found in it are more like that of aspirin. It is used to cure headache, muscle contraction, lower back pain, and arthritis. Chewing the bark and swallowing its juice will also help. You can also brew this herb as tea.

Note – Taking white willow in large quantities can be poisonous. Do not give it to the children.

12. Chamomile

Chamomile is quite famous for its medicinal value. It helps treat anxiety and stomach disorders. It is also effective in curing headache, muscle pain, and joint pain. You can try chamomile tea to ease the pain. Chamomile oil can also be rubbed on the affected area.

13. Sage

Sage is another herb that is used as a spice, as well as a natural painkiller. It cures stomach-related diseases and soothes the pain. The compounds in this herb are active in curing throat pain too. Make a tea by adding sage leaves to the boiling water or simply chew some leaves to suck its nectar.

14. Echinacea

Echinacea is the best natural pain killer for the esophagus ache. This herb contains polysaccharides and antioxidants that help fight a bacterial infection in the throat, thereby eases the aching gullet. Drink Echinacea tea for quick relief.

15. Green Soybeans

Green soybean is very effective in osteoarthritis. All you need to do is make your diet soy rich. The secret of this plant lies in isoflavones that have anti-inflammatory effects. Consume 40 gm or approx ¼ cup soy protein on a daily basis to fix your joint pain.

16. Devil’s Claw

Devil’s claw is used to cure arthritis and gout pain. Its roots contain a compound, called harpagoside, which works against inflammation and swelling. Prepare tea by boiling 4 to 5 grams of its root in water. Drink it regularly.

17. Wintergreen Leaves

Methyl salicylate blocks the inflammation and aches causing enzymes. It cures the pain in the same way as aspirin does. In painful conditions, like headache, ovarian pain, arthritis, nerve pain, or menstrual cramps, you can directly apply the paste of its leaves onto the skin or apply its oil on the affected area.

18. Peppermint

The compound menthol in peppermint leaves helps avoid narrowing of muscles.  It is the reason peppermint oil is used in curing IBS. The minty odor of peppermint oil can cure a headache too. Rub the oil on wrists and inhale the aroma. You can also add mint leaves to your tea to get relief from any pain.

19. Juniper Oil

Juniper essential oil is widely used in ointments to cure the muscle contraction and joint pain. The antispasmodic and antirheumatic properties of this oil help soothe the pain. For the best results, apply it before going to bed.

20. Lavender Oil

Lavender oil is used for treating many health disorders due to its relaxing, pain relieving, and stress busting properties. It is excellent in treating muscle pain. The sweet aroma of lavender helps get good sleep, which, in turn, eases the pain.

21. Fennel

Fennel is known for its antispasmodic and analgesic properties. It cures many bodily pains including menstrual cramps. It is recommended in aches associated with gout, gas, spasm, and cramps. You can also use a fennel compress for eyelids and fennel oil for muscle pain.

22. Licorice

Licorice contains a compound, called glycyrrhizin, which helps control inflammation. It also prevents uneasiness and tiredness. It cures stomach pain, arthritis, sore throat, and heartburn. Make a tea with the help of licorice root for the effective outcome.

23. Valerian

Valerian is an herb that is very effective in providing relief from pain. Give it time to do its work and you’ll be able to get a respite from the pain without resorting to pain killing tablets. It relaxes the nervous system and reduces the nerve sensitivity. Prefer drinking valerian tea.

24. Oregano

Add oregano in your food for the treatment of stomach pain and other health conditions. It contains anti-inflammatory compounds and is also known for its antispasmodic and analgesic properties. It is helpful in joint pain, back pain, muscle spasm and other chronic pains too.

25. Burdock Root

Burdock root contains omega-3 fatty acids in a large amount that act as a strong natural pain killer. You can brew tea by adding 2 tbsp fresh burdock root or 2 tsp dried version in a cup of warm water. Dosage may be 2 to 4 cups a day.

26. Flaxseed

Flaxseed helps boost up the immune system, as it is also rich in omega-3 fatty acids that are one of the best natural painkillers for the severe pain. This oil, if added to your daily diet, will help you fight inflammation, apart from fortifying the resistance power. Consume 2 tbsp raw flaxseeds or its oil on a daily basis.

Note- The patients of Irritated Bowel Syndrome (IBS) should intake oil rather than seeds.

27. Nettle

Nettle is an ‘all-in-one’ herb, which treats any pain. This incredible herb contains calcium, minerals, protein and vitamins. Take a cup of tea made up of nettle leaves to relieve arthritis and gout pain.

http://www.homeremedyhacks.com/27-natural-pain-killers-found-in-your-kitchen-for-instant-relief/

7 rules for goal reminders.

Use reminders and keep them in every environment.

The first step in following through with any goal is remembering it in the first place. Follow 7 rules for your goal reminders.

1. Use them

Reminders are essential to achieving a new goal, whether it’s to drink more water, take walk breaks at work, or eat breakfast. Reminder ideas

It’s easy to forget to do these things once you get busy with your regular daily routine, especially if it’s a new behavior.

You might have a goal of drinking 8 glasses of water a day but before you know it it’s 3pm and you haven’t even had 2 glasses.

2. Keep reminders in every environment

Keep reminders in every environment:

• At work
• At home
• In your car, etc.

If your goal is to drink more water, keep a refillable water bottle in your car, on your desk at work, by your alarm clock, on your kitchen counter, etc.

In order to lose weight for good, you must make small, gradual, and healthy changes to your lifestyle. (Our approach to weight loss) Lifestyle changes take place in every environment; not just in one location.

3. Make reminders visible and obvious

Reminders will only work if you notice them. Keep reminders in, on, and near things you will see regularly throughout the day:

• On your phone
• In your wallet or on your money clip
• In a desk drawer you open frequently
• By your purse or keys

Reminders need to be visible and obvious to grab your attention and snap you out of autopilot mode. Other places to keep reminders

4. Use anything as a reminder

People, places, and things can be used as goal reminders.

• Ask a friend to send you text message reminders.
• Set a phone alarm as a reminder.
• Keep your written goal on your desk as a reminder.

Experiment with different reminders: some will work and some won’t. Find what works for you.

5. Be strategic about your reminders

Place reminders in strategic locations.

• If your goal is to start eating breakfast, place a reminder by your alarm clock, phone, coffee maker, or another place you will see first thing in the morning.
• If your goal is to go for a walk, keep your walking shoes and/or exercise clothes laid out in plain sight. How to hold yourself accountable for your goals

6. Remove familiar items as a reminder of your new behavior

Reminders don’t just have to be things you add to your environment. They can also be things you remove from your environment.

• If your goal is to drink less coffee, remove the coffee mugs from your office and take the travel mug out of your car.
• If your goal is to eat less ice cream, get rid of your favorite ice cream dish. The next time you look for it and can’t find it, you’ll remember your goal.
• If your goal is to stop eating in bed, remove the bag of candy from your bedside table. The next time you mindlessly reach for it and it’s not there, you’ll remember your goal.

Remove things from your environment to force yourself out of the mindlessness of your long-time habits.

7. Change reminders over time

Change your reminders before they blend in and you stop noticing them.

• Start using different color post-it note reminders.
• Change the ring tone on your phone alarm reminder.
• Move your photo reminder to a different location.
• Use a different reminder entirely.

Reminders will lose their power over time. Change the look, sound, or location of your reminders before they blend into your surroundings like the other things you see, hear, or walk past on a regular basis.

 http://www.fitnessforweightloss.com/rules-for-goal-reminders/

How many calories do I burn circuit training?

You can burn 285 – 765 calories circuit training.

It depends on how much you weigh and how hard you exercise. Below is an estimate of how many calories you can burn in 30 minutes of circuit training (with aerobic exercise and little to no rest):

• If you weigh 150 lbs, you can burn approximately 285 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 380 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 475 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 575 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 670 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 765 calories in 30 minutes.

Source:
Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.

Calorie calculations from equation: (METs x 3.5 x body weight in kg)/200 = calories/minute

http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-circuit-training/

What is circuit training?

Performing back to back exercises with little to no rest

Circuit training means alternating between exercises with little to no rest in between. You might alternate between various strength training exercises or strength training exercises and cardiovascular (‘cardio’) exercise.

Strength training exercises:

• In a circuit, strength training exercises generally last 30 – 60 seconds.
• They can be done using machines, resistance bands, your own body weight, free weights (dumbbells), etc.

‘Cardio’ exercises:

• In a circuit, ‘cardio’ exercises generally last 30 seconds – 2 minutes.
• They can include any exercise that noticeably increases your breathing and heart rate. For example, jogging in place, doing jumping jacks, jumping rope, using a stationary bike, etc.

Sample upper body circuit (with cardio) – beginner:

• Single arm row – dumbbell and bench
• 30 seconds marching or jogging in place
• Chest press – dumbbells and bench
• 30 seconds of jumping jacks
• Bicep curls – dumbbells and bench
• 30 seconds marching or jogging in place
• Overhead triceps extension– dumbbell and stability ball
• 30 seconds of jumping jacks.
• Shoulder raise – dumbbells and stability ball
• 30 seconds marching or jogging in place

You can create your own circuit at home or at the gym, or you can take a circuit training class. If you take a class, the exercises are typically set up as stations and you move to the next station when the instructor tells you. Calories burned circuit training.

http://www.fitnessforweightloss.com/what-is-circuit-training/

How to eat healthy on a budget.

Here are 10 tips to eat healthy on a budget:

1. Plan around specials

Read your grocery store’s weekly ad and plan your meals around the specials.

Branch out and check the ads of competing grocery stores too.

2. Use what you have

Check your freezer, refrigerator, and cupboards and use what you already have in meals.

3. Stick to a list

Shop with a grocery list and stick to it. Buy only what’s on your list and say “no” to impulse purchases.

4. Buy in-season

Save money by purchasing fruits and vegetables that are in season.

Ideally, you’ll eat your fruits and vegetables. However, if you tend to let them go bad, buy frozen. That way, you won’t waste money when you throw them out.

5. Buy local

Check out your local farmer’s market to save money on fruits and vegetables. Locally grown produce is typically less expensive and fresher than what you’d find at the grocery store.

6. Go meatless

Meat is typically the most expensive part of a meal. Use beans in your meals a few times a week to save money.

Beans are a good source of protein and fiber and are low in saturated fat and cholesterol.

7. Do your own prep

Save money by washing and cutting up your own food.

• Buy a head of lettuce and cut it up yourself instead of buying a bag of pre-washed and cut lettuce.
• Buy a bunch of carrots, and peel and cut them yourself instead of buying a bag of baby carrots.

We live in a world of convenience, however the extra five minutes you spend preparing your own food will save you money.

8. Go generic

Compare prices between brand name food items and generic.

Buying groceries at a superstores such as a Target store will also save you money on common food items.

9. Buy whole wheat bread on sale

Whole what bread can be expensive. Buy more than one loaf when it’s on sale and keep a loaf in your freezer to use later.

10. Buy in bulk

Check the bulk bins at your grocery store. This is a great place to find whole grains, nuts, seeds, etc.

http://www.fitnessforweightloss.com/how-to-eat-healthy-on-a-budget/

How many calories do I burn dancing?

You can burn 105-620 calories dancing for 30 minutes.

It depends on how much you weigh, how hard you work, the type of dance, and the number of breaks you take. Below is a general estimate of how many calories you can burn during 30 minutes of various types of dance.

Slow paced ballroom dance

Waltz, foxtrot, samba, tango, mambo, chacha, etc.

• If you weigh 150 lbs, you can burn approximately 105 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 145 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 180 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 215 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 250 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 285 calories in 30 minutes.

Fast paced ballroom

Line dancing, irish step, disco, folk, square dancing, polka, hula, swing, etc.

• If you weigh 150 lbs, you can burn approximately 160 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 215 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 270 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 320 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 375 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 430 calories in 30 minutes.

Modern dance

Jazz, twist, jazz, tap, jitterbug, etc.

• If you weigh 150 lbs, you can burn approximately 170 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 230 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 285 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 345 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 400 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 460 calories in 30 minutes.

Aerobic dance

• If you weigh 150 lbs, you can burn approximately 230 calories in 30 minutes.
• If you weigh 200 lbs, you can burn approximately 310 calories in 30 minutes.
• If you weigh 250 lbs, you can burn approximately 385 calories in 30 minutes.
• If you weigh 300 lbs, you can burn approximately 465 calories in 30 minutes.
• If you weigh 350 lbs, you can burn approximately 540 calories in 30 minutes.
• If you weigh 400 lbs, you can burn approximately 620 calories in 30 minutes.

You’ll burn fewer calories in a low-impact aerobic dance class and more calories in a high-impact aerobic dance class. Calories burned doing aerobics.

http://www.fitnessforweightloss.com/how-many-calories-do-i-burn-dancing/